Rob's Diary

[bensanon]

Here's a study (Error - Cookies Turned Off) that did not find a difference in the amount regained after 9 months between a low-calorie diet (LCD) group and a very low calorie diet (VLCD) group. The LCD group lost weight at a rate of 0.7 kg/week and the VLCD group rate was 1.8 kg/week. The LCD group ate 1250 kcal/day and the VLCD group ate 500 kcal/day.

My rate is 1.9 kg/week and I'm eating about 2000 kcal per day with exercise.

I think there's more out there so I'll keep looking. It's anything but clear. I understand the general advice and it's good - go slow - but it seems the reasoning is intended to change behavior and diet sustainably over the long term and doesn't necessarily mean that the actual rate determines whether you'll gain it back.

 

[Llama]

I´m completely ready to be proven wrong and I won´t mention it anymore in your diary if it upsets you.

 

[bensanon]

I´m completely ready to be proven wrong and I won´t mention it anymore in your diary if it upsets you.

No worries. I'm interested in more information. Until it's clearer for my personal situation, you'll probably continue to see me push back. But we also have a real live ongoing experiment.

 

[Trusylver]

https://weight-loss.fitness.com/threads/metabolic-adaption.105236/ '

Rob, take a look at the article I linked to in this thread, it is a look at the complex topic of metabolic adaptation, filled with links to the appropriate studies. It explains how the body fights back against rapid weight loss.

 

[bensanon]

https://weight-loss.fitness.com/threads/metabolic-adaption.105236/ '

Rob, take a look at the article I linked to in this thread, it is a look at the complex topic of metabolic adaptation, filled with links to the appropriate studies. It explains how the body fights back against rapid weight loss.

Thanks Trusylver. I've been looking at that one. I'm keeping it in mind. I'm not hitting the minimum of 2g/kg protein recommendation but I am hitting the fat target. I'm not sure those are intended for someone like me though.

 

[bensanon]

6-30-19 sleep: 5hr 45min

7-1-19 weight: 218.8 pounds

7-1-19 breakfast:
- flax plus raisin bran with kefir
- eggs
- vitamins
- decaf coffee
Total kcal: 457

7-1-19 lunch:
- salmon burger on sprouted bread with red onion, Swiss, and mustard
- seasoned grilled chicken
- tomatoes
- sweet cherries
Total kcal: 917

7-1-19 dinner:
- mediterranean salad trio bowl with chicken (Zoe's Kitchen)
Total kcal: 690

7-1-19 total kcal consumed: 2,064

7-1-19 exercise:
- 7 miles incline walking (3.43 mph speed, 1308 feet climbed)

7-1-19 total steps: 19,440

7-1-19 Fitbit total kcal burned: 3,550

Tired today. Figured out I've been underestimating the salmon calories since I started.

 

[Trusylver]

Thanks Trusylver. I've been looking at that one. I'm keeping it in mind. I'm not hitting the minimum of 2g/kg protein recommendation but I am hitting the fat target. I'm not sure those are intended for someone like me though.

The problem with fat loss and everything that goes with it is the fact that the human body is so complex and not everybody is the same so the same diet does not work for everybody, that is one of the reasons why I hate tho cookie cutter posts that spam the forum at times. There are minimums for certain nutrients, but the ideal for each person will be different.

The more you study it the more complex it all gets lol

 

[bensanon]

I so agree. There obviously should be guidelines but the complexities are enormous and all the possible combinations of diet and environment, etc. are beyond comprehension.

Learning how to listen to what your body is telling you and how you can modify things or push yourself or back off if you need to, makes the most sense to me. It’s developing that intuition and being honest with yourself. Though the mind can play tricks. Good to get input from others and come up with some type of objective measurements you can track too.

 

[alligatorob]

Hey Rob,

Figured out I've been underestimating the salmon calories since I started.

That is easy to do, salmon is rich as fish goes. I believe it is good for you, so don't eliminate it just for this reason.

We have been buying prepacked frozen salmon steaks with the calories on the package, some varieties seem to have more calories than others. Fresh salmon is a lot better, but not easy to find here. Years ago I had work in Alaska, I used to get fresh saltwater troll caught king salmon, that was amazing, fat would drip from it like bacon, and it was delicious. Probably best that I never knew the calorie count.

Looks like you are doing ok, keep on postin.

 

[bensanon]

Here are more studies on the impact of weight loss rate. I see more evidence that suggests the rate itself does not impact regain.

The impact of rate of weight loss on body composition and compensatory mechanisms during weight reduction: A randomized control trial. - PubMed - NCBI

The effect of rate of weight loss on long-term weight management: a randomised controlled trial. - PubMed - NCBI

The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity. - PubMed - NCBI

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70200-1/fulltext

As stated in the last study above which was an RCT published in the The Lancet, it is a widely held "opinion" but it's just that - an opinion. The evidence shows otherwise.

 

[bensanon]

7-1-19 sleep: 5hr 40min

7-2-19 weight: 217.8 pounds

7-2-19 breakfast:
- eggs
- Greek yogurt with blueberries
- vitamins
- decaf coffee
Total kcal: 335

7-2-19 lunch:
- turkey burger on sprouted bread with red onion, Swiss, and mustard
- seasoned grilled chicken
- tomatoes
Total kcal: 726

7-2-19 snacks:
- Medjool dates
Total kcal: 140

7-2-19 dinner:
- southwest spicy salad with chicken (Coolgreens)
Total kcal: 670

7-2-19 total kcal consumed: 1,872

7-2-19 exercise:
- none

7-2-19 total steps: 5019

7-2-19 Fitbit total kcal burned: 2,592

OK day. Rest today. Had some cog fog but it cleared up after I rested for just a little bit.

 

[bensanon]

7-2-19 sleep: 5hr 41min

7-3-19 weight: 217.2 pounds

7-3-19 breakfast:
- eggs
- flax raisin bran with kefir
- decaf coffee
Total kcal: 399

7-3-19 lunch:
- chicken kabobs with marinated slaw and quinoa (Zoe's Kitchen)
Total kcal: 706

7-3-19 dinner:
- seasoned grilled chicken
- double bison turkey burger on sprouted bread with Swiss, mustard and red onion
Total kcal: 918

7-3-19 total kcal consumed: 2,023

7-3-19 exercise:
- 6.5 mile run (5.41 mph speed)
- 3 miles incline walking (3.6 mph speed, 328 feet climbed)
- chest press, 55lb, 12, 12, 10
- bicep curl, 20lb, 12x3

7-3-19 total steps: 24,955

7-3-19 Fitbit total kcal burned: 4,111

I felt great today. It may be a result of the rest I had yesterday and the lighter walk on Monday after a week of lower than usual calories. I could have gone farther on my run but I'd like to see if I can spread the activity out for more balance. It's a great sign to me that I recognized that feeling. Wrt the rest yesterday, I didn't feel the need to rest more today. This is a change from only a week ago. I feel like it's the conditioning and loss of weight so far that leads to these positive changes but I could still be riding the rest I got from yesterday. Either way I'll take it and I feel great about noticing more of my progress today and feeling good about managing it too. The weight loss this past week was a little lower than usual which is probably a good thing but I did eat fewer calories. I will try to get week 9 numbers done soon but I'm overhauling the way I work with the data so it may take some time.

I noticed some GI problems today and I think it's either the kefir or the flax raisin bran cereal. I can't say for sure because I always eat them together. The cereal is probably the most processed thing I eat. I wouldn't be surprised if it was the kefir though (lactose?). I'll start by switching to a different milk. Does anyone who may be reading have a suggestion for a good milk substitute I can use with my cereal? Oat milk? Goat milk? Almond milk? Other?

 

[Cate]

I love almond milk in my cereal (oats) & sometimes have a problem with dairy, even low-fat. I never have a problem with yoghurt.

 

[bensanon]

Thanks Cate!

7-3-19 sleep: 6hr 36min

7-4-19 weight: 216.2 pounds

7-4-19 breakfast:
- eggs
- flax raisin bran with kefir
- decaf coffee
Total kcal: 431

7-4-19 lunch:
- turkey burger on sprouted bread with red onion, Swiss, and mustard
- seasoned grilled chicken breasts
- carrots with almond butter
Total kcal: 902

7-4-19 snacks:
- pistachios
- yogurt with almonds and pistachios
- Medjool dates
- chocolate chip protein bar (Rx Bar)
- flax raisin bran with kefir
- Swiss cheese
Total kcal: 3,664

7-4-19 dinner:
- double turkey burger on sprouted bread with Swiss, mustard and red onion
- sweet cherries
Total kcal: 793

7-4-19 total kcal consumed: 5,791

7-4-19 exercise:
- none

7-4-19 total steps: 3,306

7-4-19 Fitbit total kcal burned: 2,433

I ate A LOT of food today with no good reason. It was my normal stuff, just a little more of the fatty stuff like pistachios and slices of Swiss cheese. I don't know why. Both the gym and the park where I go walking were closed because of the holiday. This is probably a big part of it. Also I got really good sleep last night. I felt like it was deeper than it's been in a long time. I stayed inside all day and just ate throughout the day. I wasn't even having huge cravings or binging on the food. I grazed all day and didn't stop myself. Perhaps it was boredom or being alone on a holiday. I didn't ever feel full. I was a little fatigued this morning but not too bad. I don't know why I did it and I'm not that concerned about it right now. I wasn't trying to get a fix. I'm thinking it won't really hurt me physically but the behavior is not good of course and not something I want in my life. I will try to up my calories from where they've been to ward against this in the future.

 

[Cate]

I'm glad you got a really good night's sleep. Sometimes our bodies tell us something that we would rather ignore. I think you are being sensible deciding to up your calories a little to ward off future days like this. It's good that instead of throwing in the towel or over-thinking it you are making an adjustment. It augers well for your future health. I have to change things around constantly.

 

[bensanon]

7-4-19 sleep: 4hr 6min (Yesterday's food definitely disrupted my sleep.)

7-5-19 weight: 217.0 pounds

7-5-19 breakfast:
- eggs
- flax raisin bran with kefir
- decaf coffee
- vitamins
Total kcal: 372

7-5-19 lunch:
- chicken breast (canned)
- black beans with red onion, olive oil, hot sauce, yogurt
Total kcal: 1001

7-5-19 dinner:
- southwest spicy salad with chicken (Coolgreens)
Total kcal: 670

7-5-19 total kcal consumed: 2,043

7-5-19 exercise:
- 7 mile run (5.42 mph speed)
- 1 mile incline walking (3.48 mph speed, 75 feet climbed)
- pulldown 65lb 12x3
- shoulder press 55lb 12, 12, 8

7-5-19 total steps: 22,197

7-5-19 Fitbit total kcal burned: 4,165

I did not feel good today for obvious reasons. Went to the store and picked up some soy milk. Yesterday, the ambivalent attitude is not a good sign. I felt like I had been losing more weight than what was registering on the scale and I think I was. It will be interesting to see what tomorrow's reading is. Getting lower like that on my calories over the previous week had an effect and that's not something I want to push through. I've been lower energy and mood and motivation lately and I think it just came to a head with the binge. I probably needed it so I'll call it a partial "re-feed". The behavior and attitude was similar to my prior binge eating while I was on that medication. I just didn't care so much. That's what I'm actively working to replace now. The behavior will be stubborn for sure as I was that way for a long time and it's unreasonable to expect I'll change all of a sudden. I will keep that in mind and not be too hard on myself about it. The run tonight was fantastic. I feel so much better than earlier today. I should've eaten a little more. I just couldn't fit anymore in.

 

[bensanon]

7-5-19 sleep: 6hr 11min

7-6-19 weight: 215.4 pounds

7-6-19 breakfast:
- eggs
- yogurt with raspberries and blueberries
- decaf coffee
- vitamins
Total kcal: 398

7-6-19 lunch:
- mediterranean salad trio bowl with chicken and marinated slaw (Zoe's Kitchen)
Total kcal: 860

7-6-19 dinner:
- southwest spicy salad (Coolgreens)
- chicken breast chunks (canned)
Total kcal: 870

7-6-19 total kcal consumed: 2,128

7-6-19 exercise:
- 6.5 mile run (5.43 mph speed)
- 1 mile incline walking (3.55 mph speed, 68 feet climbed)

7-6-19 total steps: 19,856

7-6-19 Fitbit total kcal burned: 3,857

I felt great today. Really good. I think it might have been the calories I got the day before yesterday but also the exercise. My mood has been yo-yoing a little so I hope it levels out after upping my calories a bit. As I suspected my weight was going down and it didn't seem to be registering. Even after overeating by about 3500 kcal on Thursday I was down over a pound today. I'm thinking of what I'll do when I reach my goal weight. Should I keep going? I think I should just a little. At 186 my BMI will be 24.9, just within the "normal" range. At 174 my BMI would be 23.4. I honestly can't see myself going lower. I'm kind of a tall lanky guy when I get around that weight and everyone has said I look skinny almost too skinny when I'm in the 180 range. I'll have to see how I feel and what I look like in the mirror. I'd like to get the fat that's around my midsection. That's the area I need to pay closest attention to. My loose skin is almost nonexistent. Seems like it's getting better. Planning on buying a suit after I get to my goal weight. I will be damn sexy and handsome.

 

[Llama]

Planning on buying a suit after I get to my goal weight. I will be damn sexy and handsome.

You sure will be! I don´t know of any ways to reduce fat in specific areas of the body but I do know that stress makes it more likely for people to store fat in their abdominal region so maybe paying attention to that can help give your body a better chance to lose it as well. I´ll be looking into those links you posted now that I´m getting more mobile again; I like reading/learning new things!

 

[alligatorob]

Hey Rob, you are going great!

I felt great today. Really good.

That's what matters most, and I am sure your dieting and progress has contributed to the feeling!

My loose skin is almost nonexistent.

That's great, folks here told you it would tighten up, and it seems to have pretty quickly.

Planning on buying a suit after I get to my goal weight. I will be damn sexy and handsome.

You'll have to post a picture.

 

[bensanon]

7-6-19 sleep: 5hr 19min

7-7-19 weight: 215.8 pounds

7-7-19 breakfast:
- eggs
- yogurt with raspberries and blueberries
- decaf coffee
- vitamins
Total kcal: 398

7-7-19 lunch:
- turkey burger on sprouted bread with mustard, Swiss and red onion
- seasoned grilled chicken breasts
- Medjool dates
Total kcal: 856

7-7-19 dinner:
- mediterranean salad trio bowl with chicken (Zoe's Kitchen)
- chicken breast chunks (canned)
- tomatoes
Total kcal: 799

7-7-19 total kcal consumed: 2,052

7-7-19 exercise:
- 4 mile run (5.4 mph speed)
- 1.5 miles incline walking (3.6 mph speed, 204 feet climbed)
- chest press 55lb 12, 12, 10
- bicep curl 20lb 12x3

7-7-19 total steps: 16,506

7-7-19 Fitbit total kcal burned: 3,460

Was excessively tired today. Not sure why other than less sleep. I will get the data summaries together tomorrow. They're helpful to me and I keep wondering about last week's numbers. I feel like the weight loss has slowed down although not much at all if it has. Perhaps my perspective has changed or I just want to get to my goal weight now and am impatient. I feel like I need to be careful here and patient but I can't really articulate this feeling I have other than I'm anxious about my weight and the process. I guess the fears I have are that I won't actually get there; I'll sabotage myself in some way; once I'm there I won't be able to maintain it; it will not be how I imagine it; I'm not deserving of living a healthier life; stress will get to me at some point; I'll be hungry all the time; I won't enjoy anything; and on and on. That's some real anxiety right there. I should plan for when I get there. I think I would like to learn a little more about cooking healthy meals and prepping and planning my meals better. I hope to enjoy the food more too. I would like to meditate daily and dial down the exercise a little. I want to learn to be more comfortable with myself and increase my confidence. I will have more thoughts on this as I get lower. I need to be more specific. Right now, I'm still a ways away.